UPCOMING EVENTS

 

Come join us for our Ski Conditioning Classes this fall and get ready to hit the slopes this winter!  The Classes begin on October 17th and will run for 6 weeks.   Make up days for Halloween and Thanksgiving will be the last week of November.

Class times are Tuesdays/Thursdays 3:45-4:45 pm and Saturdays from 8:00-9:00 am.

Come join us for a great workout!

https://crossfit-thinair.sites.zenplanner.com/sign-up-now.cfm

  

 

 

 

 

CrossFit classes

Monday and Wednesday 6:15am, 7:45am, 6pm Crossfit

11 am Boot Camp

Tuesday and Thursday 7:45am Crossfit, 6 pm Boot Camp

Friday 7am and 6pm Crossfit

Saturday Open Gym 8:30 am, Boot  Camp 11 am

 

 

Class times are Monday, Wednesday Friday & Saturday at 11:00 a.m. Tuesday & Thursday at 6:00p.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $140.  

Dropping in? For More Information email us at cftagroup@gmail.com

 

 

 

Search the CFTA website:

Tuesday
Jul072009

WOD Wednesday, July 8, 2009

Buy In: Mobility, Squat the Wall, Kipping Pull-Up Drill

WOD: Amrap, 14 minutes:

(5) Thrusters

(7) Hang Power Cleans

(10) Sumo Deadlift High Pulls

Cash Out: Rope Climbs and Monkey Bars

S2C2: Lift Shoulder Press 3-3-3-3-3, WOD Amrap @ 8 min

Monday
Jul062009

WOD Tuesday, July 7, 2009

It's going to be a sunny day.

Buy In: Mobility, Squat the wall, warm-up jog down to red barn, demo sandbag C&S.

WOD: Sandbags and a Hill #1. For time:

From start at barn, carry sandbag to top of sledding hill

(21) Sandbag Clean and Squats (alternate shoulders)

leave sandbag, run sledding hill loop

(15) Sandbag Clean and Squats (alternate shoulders)

leave sandbag, run sledding hill loop

(9) Sandbag Clean and Squats (alternate shoulders)

Carry sandbag back to start

Cash Out: Jog home, stretch.

S2C2 Lift: Deadlift 5-5-5-5-5

Sunday
Jul052009

WOD Monday, July 6, 2009

Buy In:

Mobility, 2X (10 Med Ball Pull overs against wall + 10 Burpees)

Squat the Wall

WOD: Back Squat 3-3-3-3-3

Cash Out: Overhead Squat Off - in groups of two, flip coin to determine leader (goes first), competitor tries to match squat for squat. Winner is last one standing, and advances to next round/finals.

S2C2: Tabata AbMat Sit-ups

 

Friday
Jul032009

Weekend WOD, Friday, July 3, 2009

"Beat Your Clone"

Two things first:

1. Happy Fourth of July. Enjoy it, celebrate it and take a minute to ponder what it means.

2. Remember there are a lot of folks celebrating with you this weekend. If you are on the road - driving, biking or running, keep your head up.

Here is a gem from CrossFit Endurance. Any terrain will work, but this one lends itself better to consistent grade rather than rolling. As always, this can be bike, run or swim.

Warm up for 10-15 minutes with at least three 20-30s pickups (go hard) in the last 5 minutes.

4:00 ON, 3:00 OFF, 2:00 ON, 0:30 OFF, 1:00 ON, 3:00 OFF, 2:00 ON, 0:30 OFF, 4:00 ON and you are done.

The fine print on this one says "Cover as much distance as possible during each ON". Just keep moving easy during the "OFF".

So, how to go about this one?

Try this: Pretend you have a clone. Same body, same fitness level, same bike and arthritic left knee. In fact, this dude even ate the same cinnamon roll for breakfast this morning. The only difference is your clone doesn't have the benefit of reading this. But the two of you are about to do this workout together, and it's a race.

You are racing for the total accumulated distance you can cover during the "ON" portions of the workout. The only way you are going to beat your clone is to do these intervals perfectly: Go as hard as you can while keeping the effort/pace steady for each of the intervals. If you go out too hard in the first 4:00, somewhere before you reach the end you will falter and your clone will pass you by. On the other hand, if you are too conservative early, your clone will be too far ahead to catch at the end.

So, be smart. Beat up on your clone, not yourself.

 

 

Wednesday
Jul012009

WOD Thursday, July 2, 2009

Buy In: Mobility, Warm-up: 15 KB swings ea arm, 15 squats

WOD: For time, 21-15-9 reps of:

Thrusters

Pull-ups (Ring or strict bar)

Cash Out: Turkish Get-up 2 min ea side.

S2C2 Lift: Clean and Jerk